Save the Date: Our Cross Country end of season Awards will be held at the Multi-use room at the school at 6:30 pm on Tuesday, November 27. It will be pot-luck style. Please email Coach Munch to RSVP and tell us what you will bring. Food, beverage, and dessert items will be posted on this website.
Allison and Megan are putting together our slide-show for the Team Awards Banquet. Send pictures and senior song preferences to: claytonvalleyxc18@gmail.com
Tuesday, Nov. 13: 5 mile run on your own or in small groups. Indoors on treadmill.
Wednesday, Nov. 14: TBD based on air quality.
Thursday, Nov. 15: TBD based on air quality.
Friday, Nov. 16: Pre-race run. Pasta feed at Alex's house.
Saturday, Nov. 17: North Coast Section Championships at Hayward H.S.
General Admission (adults) $6.00; Special $5.00 (seniors, students, & children with adults). We can get up to four adult drivers in for free if they are taking athletes. Email Coach Munch if you are interested.
DIVISION 2 BOYS
Race-9:00 A.M. Awards-10:40 A.M. Top three teams and top five individuals in the top 14 overall, qualify for state.
DIVISION 2 GIRLS
Race-10:00 A.M. Awards-11:00 A.M. Top four teams and top five individuals in the top 16 overall, qualify for state.
November 27, 6:30 Banquet sign-ups:
Mains: The Pamers will bring cheesy potatoes, Gonzales'-Chicken Alfredo pasta dish, Kelly's-Pasta main dish, Tsao family-Hawaiin ham and swiss cheese sliders,
Reinwalds-Pizzas,
Sides/Salads: Shin family-Caesar salads, Emery’s will bring rolls and butter, Andrade family will bring a citrus spinach salad,
Desserts: Katie Pike Family: Cupcakes, Maynard family-big cookies, Ross family-dessert, Annie-dessert,
Plates, Spoons, Knives, Utensils, Napkins: Forks are taken care of, Kevin Sturgill-knives and spoons
Results for most of our meets can be found under Clayton Valley at athletic.net: http://www.athletic.net/CrossCountry/School.aspx?SchoolID=1002
You can find our 2018 Schedule under the Calendar Tab.
Allison and Megan are putting together our slide-show for the Team Awards Banquet. Send pictures and senior song preferences to: claytonvalleyxc18@gmail.com
Tuesday, Nov. 13: 5 mile run on your own or in small groups. Indoors on treadmill.
Wednesday, Nov. 14: TBD based on air quality.
Thursday, Nov. 15: TBD based on air quality.
Friday, Nov. 16: Pre-race run. Pasta feed at Alex's house.
Saturday, Nov. 17: North Coast Section Championships at Hayward H.S.
General Admission (adults) $6.00; Special $5.00 (seniors, students, & children with adults). We can get up to four adult drivers in for free if they are taking athletes. Email Coach Munch if you are interested.
DIVISION 2 BOYS
Race-9:00 A.M. Awards-10:40 A.M. Top three teams and top five individuals in the top 14 overall, qualify for state.
DIVISION 2 GIRLS
Race-10:00 A.M. Awards-11:00 A.M. Top four teams and top five individuals in the top 16 overall, qualify for state.
November 27, 6:30 Banquet sign-ups:
Mains: The Pamers will bring cheesy potatoes, Gonzales'-Chicken Alfredo pasta dish, Kelly's-Pasta main dish, Tsao family-Hawaiin ham and swiss cheese sliders,
Reinwalds-Pizzas,
Sides/Salads: Shin family-Caesar salads, Emery’s will bring rolls and butter, Andrade family will bring a citrus spinach salad,
Desserts: Katie Pike Family: Cupcakes, Maynard family-big cookies, Ross family-dessert, Annie-dessert,
Plates, Spoons, Knives, Utensils, Napkins: Forks are taken care of, Kevin Sturgill-knives and spoons
Results for most of our meets can be found under Clayton Valley at athletic.net: http://www.athletic.net/CrossCountry/School.aspx?SchoolID=1002
You can find our 2018 Schedule under the Calendar Tab.
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"If there is one thing I know, you have to run a lot, then run some more, then run some more. If you don't love it, you're not going to be able to last long enough to get good enough."
-Alan Webb, American high school mile record holder (3:53.43)
"Somebody may beat me, but they are going to have to bleed to do it."
"To give anything less than your best, is to sacrifice the gift."-Steve Prefontaine
“Mental will is a muscle that needs exercise, just like the muscles of the body.” -Lynn Jennings
“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” – Mike Fanelli
“Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It does not matter if you are the lion or the gazelle, when the sun comes up, you better be moving.”
XC Pre-Conditioning Running:
Beginner Runners
3-4 x week: 25-30 minutes steady pace run
Second Year Runners
3-4 x week: 30-40 minutes steady pace run
1 x 50-55 minute run, steady, continuous
Third Year Runners
4-5 x 35-45 minutes steady pace run
1 x 60 minute long run, steady, continuous
-Alan Webb, American high school mile record holder (3:53.43)
"Somebody may beat me, but they are going to have to bleed to do it."
"To give anything less than your best, is to sacrifice the gift."-Steve Prefontaine
“Mental will is a muscle that needs exercise, just like the muscles of the body.” -Lynn Jennings
“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” – Mike Fanelli
“Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It does not matter if you are the lion or the gazelle, when the sun comes up, you better be moving.”
XC Pre-Conditioning Running:
Beginner Runners
3-4 x week: 25-30 minutes steady pace run
Second Year Runners
3-4 x week: 30-40 minutes steady pace run
1 x 50-55 minute run, steady, continuous
Third Year Runners
4-5 x 35-45 minutes steady pace run
1 x 60 minute long run, steady, continuous